The #1 Habit to Break to Reduce Your Risk of Dementia, According to Neurologists

Key Points

The number one habit to break to reduce the risk of dementia is physical inactivity.

A sedentary lifestyle reduces blood flow to the brain and may increase inflammation.

For a healthier brain, get in daily movement, socialize regularly and eat a healthy diet.

 

Dementia appears to be a growing problem, with someone in the world developing dementia every three seconds.  Additional stats show that an estimated 6.7 million older adults in the United States have Alzheimer’s disease (a type of dementia). That number is expected to double by 2060.  While many risk factors you can’t control come into play, such as genetics and family history, there’s one you can change. And that’s having a sedentary lifestyle.

Most people spend a large portion of their day sitting. In fact, research has shown that nearly one-third (31%) of the world’s adult population, 1.8 billion people, are physically inactive. We sit to commute to work, sit at a desk while working, during meals and then some more at night to unwind with our favorite TV show or mindless screen time. Staying physically active not only helps reduce your risk of dementia but also improves sleep, strengthens bones and reduces the risk of anxiety, to name a few.

In this article, you’ll learn from three neurologists how a sedentary lifestyle may influence your risk of dementia, and get their tips on what can improve your brain health. 

How a Sedentary Lifestyle Increases Your Risk of Dementia 

“Studies show an association between all types of dementia and sedentary behavior. A definitive correlating causal risk has not been determined. However, we do know that doing passive activities such as watching TV or sitting for a prolonged period of time uninterrupted can lead to decreased blood flow in the brain. Further, sedentary behavior could potentially impair glucose and lipid metabolism, two other risk factors for developing dementia,” says neurologist Jigar Rathod, M.D.

The impact of sedentary behavior on the brain occurs through various pathways. “Sedentary behavior reduces blood flow to the brain, increases the risk of cardiovascular and related diseases (diabetes, hypertension, obesity), causes brain structure changes and increases inflammation and insulin resistance,” explains neurologist Verna R. Porter, M.D.  

Reduced Blood Flow to the Brain 

Reduced or interrupted blood flow to the brain impairs the delivery of nutrients and oxygen. In fact, vascular dementia is a type of dementia caused by different conditions that interrupt the flow of blood and oxygen supply to the brain.“A sedentary lifestyle leads to decreased cerebral blood flow, increasing the risk of neurodegeneration. Physical activity, on the other hand, enhances circulation, which delivers oxygen and nutrients essential for brain health,” notes Porter.

Increased Risk of Cardiovascular and Related Conditions 

Physical activity can improve cardiovascular health, contributing to better blood pressure, cholesterol and blood sugar. Many people don’t realize that heart health and brain health are connected, says Porter: “A sedentary lifestyle contributes to hypertension, obesity and diabetes or even sleep apnea—all of which are significant dementia risk factors,” she adds. 

Changed Brain Structure 

In an older observational study that examined physical activity and brain volume, researchers found that hippocampal atrophy was associated with leisure-time physical inactivity.  “Prolonged inactivity can lead to brain atrophy (loss of brain volume), particularly in areas like the hippocampus, which is crucial for memory,” notes Porter. In the same light, maintaining the current recommended amount of 150 minutes/week of moderate to vigorous physical activity showed greater brain volume and mitigation of atrophy.

Increased Chronic Low-Grade Inflammation 

Chronic low-grade inflammation is associated with an increased risk of many conditions, including dementia. “This type of inflammation is exacerbated by inactivity and contributes to the buildup of beta-amyloid plaques and tau tangles, which are biomarkers of Alzheimer’s disease,” says Porter. Regular physical activity is associated with decreased inflammation and can help you keep your thinking, learning and judgment skills sharp as you age.

Tips for Decreasing Your Risk of Dementia

Some risk factors for dementia, like age, family history and genetics, are not modifiable. Still, many lifestyle modifications, such as the ones below, can reduce risk.  

• Take Breaks from Sitting: Moving more doesn’t mean you have to spend hours at the gym. Studies show that even a small amount of walking, 15 to 30 minutes one or two times per week, is associated with a decreased risk of dementia compared to those who are not physically active. And walking isn’t the only way to reap the benefits. Rathod shares that doing chores around the home, like vacuuming and sweeping or taking the stairs instead of an elevator if you can, counts as movement. The more movement you get in throughout your day, the better!  
• Play Games (Brain-Stimulating Ones) with Others: “Cognitive games, crossword puzzles, word searches and games on the computer/phone are helpful for reducing dementia risk. Board games are also of great benefit as they allow social interaction,” says Rathod. “These types of games can build cognitive resilience,” notes Porter. Additionally, “Socialization is a great whole brain–stimulating activity that would perhaps reduce dementia risk in the same way as exercise and movement,” adds neurologist Douglas Scharre, M.D.
• Avoid Smoking and Reduce Alcohol: Smoking is a vascular risk factor that can increase dementia risk. “Smoking damages blood vessels, leading to reduced oxygen flow to the brain, while excessive alcohol accelerates cognitive decline and has neurotoxic properties,” says Porter. 
• Get Regular Checkups: Your brain health is connected to your physical health. “Conditions like hypertension, diabetes and high cholesterol significantly increase dementia risk,” notes Porter. She recommends monitoring and managing these conditions with regular doctor visits and lifestyle modifications.
• Eat More Brain-Healthy Foods: The MIND diet, a hybrid of the Mediterranean and DASH diets, was created to improve brain health. Research has shown that following this dietary pattern may be associated with a lower risk of dementia. Some foods the MIND diet encourages you to eat are fruits, vegetables, whole grains, nuts, seeds and omega-3-rich foods such as salmon and mackerel.  

Our Expert Take

The prevalence of dementia has increased in recent years and, unfortunately, it doesn’t seem to be stopping anytime soon. The good news is that some habits, like moving more and sitting less, can help reduce your risk. 

A little movement can go a long way. Start small and build your way up to the recommended 150 minutes of moderate-intensity weekly exercise. Remember that all types of physical activity count, so make them enjoyable. 

Alongside movement, consider playing brain-stimulating games, engaging in social conversations and activities and getting regular checkups. Lastly, fuel your brain with nourishing brain foods, such as those emphasized on the MIND diet. 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

 

These 10 Potassium-Rich Foods Should Be Added to Your Diet

Potassium is a very important mineral, though it is always less discussed than iron and calcium. However, potassium is crucial for life and the functioning of some of the body's major organs, such as the brain, heart, and kidneys. 

 

Potassium helps regulate blood pressure and aids heart and nervous system function. Furthermore, it also negates the negative effects of sodium, improves sleep quality, boosts mental function and helps to remove waste from the body. It also helps to regulate your body's fluid levels. 

 

If you're eating less than the recommended dose (see chart below), you could end up suffering from potassium deficiency - known as hypokalemia. A deficiency in potassium can lead to fatigue, insomnia, muscular weakness, constipation, tingling sensations, digestive problems, and heart palpitations, to name but a few side effects.

 

In order to keep a balance of electrolytes and fluids in your body, it is important to consume potassium-rich foods. Below are 10 foods which are a great source of potassium.

1. Bananas

 

Bananas are well-known for being full of potassium. A medium-sized banana contains 422mg of potassium - or 12% of the recommended dietary intake. 

 

Along with potassium, bananas contain fiber, phosphorus, calcium, zinc, magnesium, iron, and vitamins B6 and C. Due to the presence of natural sugars such as fructose, glucose, and sucrose in bananas, they are a great energy booster. 

 

Regular consumption of the fruit helps regulate bowel movements, improves your heart health, lowers blood pressure, cures ulcers, soothes heartburn, treats anemia and improves the condition of your skin. 

 

This fruit can be eaten as a healthy snack or added to oatmeal, yogurt, and smoothies. 

 

2. Avocados

One ripe avocado provides 975 mg - 30% of the recommended potassium dietary intake. 

 

This super-food is also full of heart-healthy fats, fiber, B vitamins, vitamin K, copper, iron, protein, folate, and phosphorus.

Including avocado in your diet can ease arthritic pain, reduce the risk of certain cancers, lower cholesterol levels, boost eye health, improve heart health, promote weight loss, regulate your blood sugar and aid digestion. 

 

 You can eat half a plain avocado sprinkled with some lemon juice, or you can use it to make a guacamole, add it to salads, smoothies or sandwiches. 

 

 

3. Spinach

 

The majority of green vegetables are rich in potassium, but spinach is definitely worth mentioning. One cup of boiled spinach provides 839 mg of potassium - 24% of the recommended dietary intake. 

 

In addition to its high potassium content, spinach is rich in calcium, vitamins A and K, dietary fiber, magnesium, iron, manganese, zinc, phosphorus, protein, copper, and nitrates. 

 

Adding spinach to your diet helps improve blood glucose levels, reduces the risk of cancer, lowers blood pressure, improves bone health, lowers the risk of developing asthma, fights anemia, reduces inflammation, and lots more. 

 

You can add this tasty green vegetable to salads, vegetable juice or green smoothies. 

 

 

4. Sweet Potatoes

Just a single medium-sized sweet potato contains 952 mg of potassium - 27% of the recommended dietary intake. 

 

Sweet potatoes contain vitamins A and C and vitamins B1, B2, and B6. They also contain calcium, iron, phosphorus, fiber, copper, manganese, and complex carbohydrates. 

 

Consuming this food on a regular basis reduces inflammation, improves vision, protects skin from sun damage, fights premature aging, regulates blood sugar levels, wards of cancer, boosts your immune system, and keeps stress under control.

Sweet potatoes can be enjoyed baked, fried, or steamed - they can be added to soups and salads. 

 

 

5. White Beans

White Beans are rich in potassium and just half a cup will provide you with 502 mg of it - 15% of the recommended daily amount. 

 

Along with potassium, these beans contain fiber, iron, magnesium, copper, phosphorus, and vitamin B1. They also contain little fat and are cholesterol-free. 

 

By adding this food to your diet, you can prevent your blood sugar levels from rising too quickly after a meal, lower your heart attack risk, lower your cholesterol, boost your energy, maintain your memory, and prevent constipation. 

 

These beans can be added to salads, soups, and stews. 

 

 

6. Baked Potatoes

One medium-sized baked potato (with the skin) contains around 950mg of potassium - 27% of the recommended dietary intake. The flesh contains about 610 mg of potassium, while the skin packs around 330 mg. 

 

Potato skin is a great source of nutrients, including iron, protein, dietary fiber, and vitamins B6 and C.

 

 

7. Dried Apricots

All dried fruit such as peaches, prunes, raisins, and figs are great sources of potassium. However, dried apricots are one of the best potassium-rich foods as just half a cup provides 775 mg of this mineral - around 22% of the recommended dietary intake. 

 

Along with this mineral, dried apricots contain a number of powerful antioxidants, such as vitamin A and vitamin C. They also contain copper, fiber, calcium, magnesium, iron, and phosphorus. 

 

Including a handful of dried apricots to your diet can improve eyesight, fight inflammation, lower blood pressure, improve the immune system, lower cholesterol and improve the health of skin, teeth, and soft tissue. 

 

Dried apricots are a great on-the-go snack and can also be added to salads and all kinds of cooking and baking.

9. Acorn squash

Just 1 cup of acorn squash provides around 644mg of potassium - 18% of the daily recommended amount. 

 

Furthermore, acorn squash contains folic acid, vitamins A and C, thiamin, magnesium, iron, copper, calcium, several B vitamins, and phosphorus. 

 

Acorn squash helps to regulate digestion, boosts brain power, prevents certain cancers, improves vision, protects the skin, strengthens bones, reduces blood pressure, regulates blood sugar, and maintains proper circulation. 

 

Acorn squash can be baked, sautéed, steamed stuffed, or mixed in with meat and vegetable dishes.  

 

 

9. White Mushrooms

Just one cup of these cheap mushrooms provides around 450 mg of potassium - 11% of the recommended dietary dose. 

 

These mushrooms contain calcium, vitamin D, several B vitamins, magnesium, protein, and iron. 

 

 Adding these mushrooms to your diet reduces the risk of obesity, regulates blood sugar levels, fights anemia, boosts energy levels, and improves digestive health. 

 

White mushrooms can be added to soups, salads, stir-fries, sandwiches, and side dishes. 

 

10. Sun-Dried Tomatoes

A single cup of sun-dried tomatoes provides 1,800 mg of potassium - 40% of your daily requirement. 

 

Sun-dried tomatoes are a good source of vitamins C, A and K as well as riboflavin, thiamine, protein, iron, and fiber. Eating sun-dried tomatoes can help your digestive and immune system. 

 

They also help to maintain good heart health, reduce the risk of cancer, prevent anemia, and regulate bone mineralization. 

 

These tomatoes are a great addition to salads and sandwiches, a great topping for pizzas and go well in homemade sauces.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

This Herb Is Beneficial For Both Stress and Testosterone

You might have heard the name Ashwagandha in recent years. The nontoxic herb has gained a lot of attention in the U.S. and other parts of the world of late for its supposed ability to reduce stress and anxiety.

Commonly known as “Indian Winter cherry”, “Indian Ginseng”, or by its scientific name Withania somnifera, ashwagandha (pronounced aush-wa-GOND-a) has been one of the staples of Ayurveda for thousands of years. People in ancient India used the herb for reducing stress, enhancing energy, improving male fertility, and boosting concentration.

 

“Ashwagandha” is Sanskrit for the “smell of the horse” and refers to both the herb’s potential ability to increase strength as well as its unique scent. This herbal shrub is native to India and Southeast Asia but extracts or powder from the plant’s root or leaves are now widely available throughout the world. 

 

Let’s now take a look at the science-backed health benefits of ashwagandha.

1. Reduces stress and anxiety

One of the main things ashwagandha has become famous for is its stress-relieving properties. Over the years, several studies have attempted to find out if this is true. In two separate studies, participants who took ashwagandha extracts for a few weeks reported a significant reduction in their stress and anxiety levels. It must be said here that both the studies were relatively small scale and a more comprehensive analysis is needed to determine whether the herb can be truly effective for reducing stress and anxiety symptoms. Early research, however, does seem to suggest so. 

 

2. Can make you more fit 

Research published in An International Quarterly Journal of Research in Ayurveda suggests that ashwagandha can be beneficial for boosting fitness levels. In the study, 50 athletic adults took ashwagandha root extract supplements and researchers found that it helped elevate their VO2 max - a measure of the maximum amount of oxygen your body can utilize during exercise. It’s a marker of cardiovascular fitness and an increase in its levels can certainly lead to a better quality of life. 

 

One analysis of research, which included 12 studies in men and women who took ashwagandha doses daily, showed that the herb had the potential to improve physical performance as well as strength and oxygen use during exercise. 

 

Additionally, studies have also shown that ashwagandha can be useful for increasing muscle strength. 

 

3. Lowers blood sugar and fat

Evidence suggests that taking ashwagandha regularly can be useful for people with diabetes as its helpful in lowering blood sugar and fat. A review of 24 studies (including 5 clinical studies in people with diabetes), found that taking ashwagandha helped reduce blood sugar, hemoglobin A1c (HbA1c), insulin, blood lipids, and oxidative stress markers. 

 

Researchers believe that a compound called withaferin A (WA) in ashwagandha has potent antidiabetic activity and can trigger your cells to take in glucose from your bloodstream. More research, however, is needed in this regard.

4. May boost testosterone levels in men 

Ashwagandha supplements may help increase testosterone levels in men and can even have some possible benefits for male fertility. A review of 4 studies found that in men with low sperm count, the herb can significantly improve sperm concentration, sperm motility, and semen volume. Another study found that administering ashwagandha to infertile men helped enhance sperm quality considerably by rebalancing reproductive hormone levels.

Additionally, a stress-related ashwagandha study found that the powerful herb increased testosterone levels in male but not female participants. That said, researchers still say that more research is needed to confirm the benefits of ashwagandha for male fertility

5. Can be good for mental health

 

Limited research suggests that ashwagandha may help reduce symptoms of some mental health conditions, including depression. In a study that observed the effects of ashwagandha in people with schizophrenia, it was discovered that the participants who took ashwagandha extract daily for 3 months experienced a decrease in symptoms of depression and anxiety. 

 

Another study from 2012 found that stressed adults who consumed ashwagandha for 2 months reported an almost 80 percent reduction in symptoms of depression. 

 

6. Sharpens focus and memory 

Taking ashwagandha may benefit cognition and improve memory and the ability to perform motor responses after instruction. 

 

Small studies have found that ashwagandha could enhance cognitive functioning in people with schizophrenia and older adults with mild cognitive impairment. One study also showed that the herb has the ability to improve people’s attention spans, as well as their immediate and general memory and information-processing speed. 

 

Also, the compound WA in ashwagandha is believed to have antioxidant effects on the brain. This may benefit a person’s cognitive health.  

 

 

7. Can improve sleep

We have already established how ashwagandha can help reduce stress and anxiety. It has been found that the herb can benefit sleep quality as well. Researchers confirmed that participants (50 adults of ages 65–80) in a study experienced significantly improved sleep quality and mental alertness upon waking after taking ashwagandha root per day for 3 months compared to placebo treatment. 

 

Another study notes that ashwagandha has a positive effect on overall sleep quality in people with insomnia. The herb is said to have reduced the participants’ anxiety levels and helped them feel more alert after they woke up. 

How to take Ashwagandha

Ashwagandha is a safe and nontoxic plant. Its supplements are available today in a variety of forms (such as powdered or pills) in health food stores and vitamin shops. Experts say that 500 to 600 milligrams of ashwagandha for at least 60 days can provide the best benefits. However, it’s advisable to start with a lower dose (a 300-milligram dose, ideally) and only take higher amounts under the guidance of a professional. Larger doses may trigger side effects such as vomiting, upper gastrointestinal discomfort, drowsiness, and diarrhea. 

 

Ashwagandha may be unsafe for pregnant women and those with hormone-sensitive prostate cancer. Also, if you’re already taking other medications, you should consult your physician before adding this herb to your health routine. 

 

Lastly, do keep in mind that ashwagandha’s effects won’t be immediate. You may have to keep consuming the herb for several months before you start feeling its benefits on your health. You can mix ashwagandha powder directly into your food or take it in pill form once or twice a day.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com  for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.